WOD Blog
 | Sat, Oct 4 2025 |  |
| Saturday 4 October 2025 | Warm Up Saturday 4 October 2025 |
Saturday 4 October 2025
(Rounds, Rx2, Rx3)
20min AMRAP
20 Cal Row
10 Box Step Overs 20/24 | 16/20 (no wt)
20 Cal Row
10 Burpee Box Jump Overs
If rowers are full then 300m run
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| 1st | 4+13 Rx | Kelley M Sat, Oct 4, 2025 | | 2nd | 2+20 Rx2 | Lahari Sat, Oct 4, 2025 | | 3rd | 4+3 | Léa Sat, Oct 4, 2025 | | 1st | 4+7 Rx | Aaron Sat, Oct 4, 2025 | | 2nd | 3+51 Rx | Luke Sy Sat, Oct 4, 2025 | | 3rd | 4+20 | Sam ra Sat, Oct 4, 2025 |
| Aaron | 4+7 Rx | | | Léa | 4+3 | BJO | | Kelley M | 4+13 Rx | | | Gabrielle | 3+36 | Plates | | Luke Sy | 3+51 Rx | | | Lahari | 2+20 Rx2 | | | Sam ra | 4+20 | scaled |
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Warm Up Saturday 4 October 2025
(Time)
2 Rounds at a conversational pace:
1:00 Easy Row
5 Boot Strappers
10 Air Squats
6 Alternating Box Step Ups (low box)
5 Inchworms + Push-up
5 Up Downs
Twisted Cross Holds
PNF Hamstring Stretch
Captain Morgan on Box
Specific Warm-Up
Row Prep:
2 x 10 Cal moderate pace, rest 30 sec between
Focus on smooth, efficient strokes and breathing rhythm.
Box Step Up / Jump Over Practice:
8 Step Ups (working height)
4 Box Jump Overs (practice safe landings + controlled turns)
4 Burpee Box Jump Overs at workout pace (build intensity)
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